Thanks, Reed! I will pay attention to how I feel, and I will adapt based on that.
fharteaga
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ParticipantParticipant
[Disclaimer] As a non-native English speaker, I may have misunderstood some of what Judd said or what I read from TNFA. All errors are my own! And sorry about breaking the post in many, I couldn’t upload it in one.
ParticipantDISCUSSION:
In case someone wants to engage 🙂
1) My crossover happened at 159bpm while walking at 3.2mph, and 10%, similar to the last plot of the “Getting Tested Part 2” article, which represents a man with “poor fat adaptation and poor aerobic capacity.” I presume that this guy reached the crossover with a low heart rate, based on the conclusion that he had a poor aerobic capacity. I have the same output and the same ratio of energy utilization but at 159bpm. Does that mean that I don’t have ADS, but I’m in bad shape?. In that case, should training have a different physiological effect on me than on that man?
2) When training generates increases in output at the same heart rate, does that correlate with more energy production or better energy utilization? In other words, do calories per hour increase 1:1 with increases in output at the same bpm?
3) At my crossover (159bpm), I’m burning 280 CarbCal/hr. If the body can absorb a max of 60gr/hr (2.4 gels: 240 calories), it means I cannot replace all the carbs with gel intake. But at 149bpm, I’m burning around 220 CarbCal/hr. Would you say that the following statement is somewhat true? In an event at 149bpm or lower intensities, I could replace most of the burned carbs with the proper sugar intake and finish the event with a similar level of glycogen stores that I had at the beginning.
4) Should I do most of my aerobic work in zone 1 (the top coincides with crossover) or zone 2 (the top coincides with FATmax)? I feel that the top of zone 1 is already high.
5) Where would you set the top of the recovery zone (or bottom of Zone 1)? 55% of 202= 111?
6) Any suggestion! (example: should I modify in any way the 24-week plans given the test results?)
ParticipantMY PLAN:
-Start training next week (24-week plan)
-Try to do aerobic workouts fasted in the morning
-Reduce carbs and increase fat on my diet. Judd recommended having a flexible diet: carbs around intense workouts/events and reducing carbs before aerobic workout days (this is very close to the recommendations on the “Train to burn fat” article).WHAT I’M EXPECTING FROM TRAINING:
-Move the crossover to the right (now on 159)
-Increase fat utilization at low intensity (now is not higher than 63%)
-Increase output at the same heart rate level.ParticipantRESULTS:
I was expecting to have a case of Aerobic Deficiency Syndrome, but I think it is not the case. I’m happy because my training is not going to be as slow as I was thinking.
From the lactate results, my training zones are:
Z1: ?? – 159 (initial rise)
Z2: 159 – 175 (baseline + 1mMol: for me this is below
2mMol)
Z3: 175 – 193
Z4: 195 – 200
Z5: 200 – 202From the gas exchange results, my estimated crossover point (RER=.85) is at 159bpm and FATmax at 178bpm (311 FatCal/hr).
ParticipantThe test increased speed and then increased inclination (see table on this link for details). If there are only speed increases, there is a risk that the crossover happens right when you need to start running, and that may mess with the results (this is what I understood, or maybe misunderstood). Perhaps I should have done it at a constant speed, starting with no inclination
ParticipantTEST:
(Metabolic efficiency + lactate, 9am. Results in this link)
As I want to train for mountaineering/ski touring, the test was walking.
The last food intake was 12 hrs before the test. My warm-up was 20 min of walking on the treadmill at speed/inclination that allowed me to stay in the range of 120-135 bpm.
ParticipantBACKGROUND:
-32 years old male, 72.6kg, 183cm, outdoor enthusiast with an active lifestyle, currently living in the east bay. I never had a training plan (just “run” before significant events), but TFNA convinced me that I should. I started the 24-week training plan twice (June 2020 and Jan 2021) but dropped it in the 11th and 5th weeks. I attribute those decisions to covid and moving overseas, but probably just excuses. By then, I set the top of my zone 2 at 148bpm.
I want to give another chance to the 24-week program. The plan averages around 7hrs of aerobic work per week, a total investment of 168 hrs! I thought it was worth paying 230usd for the gas exchange test to get a more precise estimate of the AeT and maximize the potential outcome of the training.
ParticipantHi! I want to share my experience with Judd and the results (link). He is fantastic! He spent a lot of time explaining to me many stuff pre and post-test, highly recommended!
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